Paula's healthy livinghttp://paulashealthyliving.com
Recipe, fitness, and wellness tips for a healthy lifeWed, 10 Oct 2018 21:41:30 +0000en-UShourly1https://wordpress.org/?v=4.6.12CBD – A Miracle Oil?http://paulashealthyliving.com/cbd-miracle-oil/
http://paulashealthyliving.com/cbd-miracle-oil/#respondWed, 10 Oct 2018 21:41:30 +0000http://paulashealthyliving.com/?p=3362You hear about CBD oil. You hear about CBD lotions and edibles. It all sounds too good to be true. But, is it legal? What is all the hype about? What is CBD, a.k.a. Cannabidiol? CBD, a.k.a. cannabidiol, is the chemical […]

]]>You hear about CBD oil. You hear about CBD lotions and edibles. It all sounds too good to be true. But, is it legal? What is all the hype about?

What is CBD, a.k.a. Cannabidiol?

CBD, a.k.a. cannabidiol, is the chemical component found in marijuana and hemp. It is non-psychoactive (it won’t make you high), but it still delivers relief for many medical challenges. Some people take CBD to help treat anxiety, inflammation, chronic pain, epilepsy, Parkinson’s disease, Huntington’s disease, sleep disorders, glaucoma, and arthritis pain. *.

Prescription CBD Medicine

In April of 2018, the Food and Drug Administration unanimously voted to recommend approval of Epidiolex, the first-ever prescription CBD medicine, which would be used to treat severe forms of epilepsy.

Hottest Product

But unless you never scroll the internet, you’d know that CBD is the hottest product on the market and is being added to lip balms, body oil, pain-relieving sticks and is being sold in straight CBD oil and taken sub-lingually to help with anxiety and sleep.

But is it Legal?

That is not any easy answer to find.

Non-industrial Hemp CBD, can not legally contain THC higher than .3 percent. THC, which refers to Tetrahydrocannnabinol, is the compound that is the active component in cannabis. In 2013, the Kentucky Legislature passed a bill allowing hemp to be grown in that state. It is legal to grow hemp in 30 states. Only 6 states, including Ohio, have no hemp legislation. The Farm Bill of 2014 allows hemp to be legally cultivated in states that had already legalized it. “Most advocates and retailers will tell you that CBD products derived from hemp are okay to use, buy and sell” according to an article in August issue of Bon Appetit Magazine. But the Drug Enforcement Administration technically considers the compound illegal. You’d never know this as I receive at least 10 e-mails a week selling CBD in a variety of products!

Testing and R&D continue as politicians hammer out the details, but I can attest that I have many friends that swear that CBD oil in products relieves their pain and inflammation and helps them sleep better. As with any over the counter medication or product, consult your doctor to avoid and drug-interaction issues.

]]>http://paulashealthyliving.com/cbd-miracle-oil/feed/0Does Cancer Prevention Really Exist?http://paulashealthyliving.com/cancer-prevention-really-exist/
http://paulashealthyliving.com/cancer-prevention-really-exist/#respondThu, 27 Sep 2018 21:40:09 +0000http://paulashealthyliving.com/?p=3364When you’re young you feel invincible. There seems to be little correlation between what you eat and drink, whether you exercise, if you get enough sleep, and disease in a young person’s mind. But as you age, and get wiser, […]

]]>When you’re young you feel invincible. There seems to be little correlation between what you eat and drink, whether you exercise, if you get enough sleep, and disease in a young person’s mind. But as you age, and get wiser, you know that’s not true. The difficult next step is to make the changes you know may help you fight cancer and other diseases such as diabetes and heart disease.

The American Association for Cancer says at least half of all cancer deaths, are preventable if we don’t smoke, keep a normal weight , exercise, wear sunscreen, and eat a healthy diet. * But life is so over-scheduled. It’s hard to find time to exercise, more or less cook every night! It seems we don’t need MORE pressure.

Healthy Living Changes Can Fight Cancer

But take a breathe. When you start to regularly implement healthy living changes that can help fight cancer, they become everyday motions, with incredible benefits!

Regular Exercise

Regular exercise has a huge impact on fighting a variety of cancers. Exercise improves mood, reduces stress and the production of cortisol (fight or flight hormone), keeps muscles toned, decreases fatigue and regulates hunger (surprisingly enough).

Mindfulness

Develop and train your brain to be more mindful. This may lead you to think about yoga or meditation but it can also mean connecting everyday activities like eating, exercise, even how you respond to others’ behavior to how you feel and react. Connecting mindfully to how you deal with stress provides your body with the tools to reduce it and also to increase the joy you experience every day.

Getting Sleep

Getting sleep seems unattainable when your family is young. Pursuing career opportunities puts sleep on hold yet again! But your body’s systems are very active while you sleep. If your body never has that down time, it produces gherkin, a hormone that stimulates appetite. Try natural supplements such as magnesium, L-theanine, or melatonin, as well as monitoring your pre-sleep environment including removing electronic stimuli from your bedroom. That leads to the next line of defense against cancer. Your diet.

Food Recommendations to Help Fight Disease

I wish I could tell you exactly what to eat so that you don’t get cancer. There is no black and white answer. There are many studies that agree on some general recommendations and specific foods that seem to help fight against the disease. According to EatingWell magazine, “People who eat less red meat and processed meats, and replace that meat with fiber-rich plant foods could cut their colorectal cancer risk by as much as 50 percent.”* Many studies recommend a Mediterranean diet that includes fruits, vegetables, whole grains, nuts spices and olive oil. Alcohol and sugar can increase your cancer risks. Increasing your insulin response through sugar puts your body into risk-mode. Many studies show how binge-drinking or drinking more than two glasses of liquor per day increases your cancer risks. Obesity raises the risks of a variety of illnesses including cancer.

Some foods that have been found to positively work for your body are nuts, berries, allium vegetables such as onions, garlic, leeks and chives, legumes, and cruciferous vegetables such as broccoli, cabbage cauliflower and kale. These foods may be recommended, but a healthy diet is best viewed in terms of moderation. Moderate amount of alcohol, of red meat, of grilled meats, of sugar, etc.

Matt Mumber , M.D., radiation oncologist and co-author of Sustainable Wellness feels that “most cancer care focuses on what doctors do to you- surgery, radiation, chemotherapy, but what you do for yourself is equally important preventing this disease.” ** My hope is that this blog motivates you to fight against this disease by making everyday changes that increase your daily energy level, increase your overall wellness while helping you stay healthy.

]]>http://paulashealthyliving.com/cancer-prevention-really-exist/feed/0Is the Instant Pot The Solution For Quick Cooking?http://paulashealthyliving.com/instant-pot-solution-quick-cooking/
http://paulashealthyliving.com/instant-pot-solution-quick-cooking/#respondThu, 02 Aug 2018 20:33:13 +0000http://paulashealthyliving.com/?p=3352Many of us are looking for short cuts to getting dinner ready when we seem to have more work projects and errands than time to do them. Advertisers state that multicookers can be your answer. I must admit, I’m usually […]

]]>Many of us are looking for short cuts to getting dinner ready when we seem to have more work projects and errands than time to do them. Advertisers state that multicookers can be your answer. I must admit, I’m usually skeptical about these claims. I was pleasantly surprised!

What can these machines do?

A basic difference between these pots and a slow cooker is design of the pot. Multi cookers are tall and narrow so that the elements cooked are more stacked, and a slow cooker pot is not as deep but wider so the heat doesn’t have as far to go. They measure 12 wide and 13 inches tall. Also multi cookers use the aspect of pressure and heat up very quickly. For example, brown rice typically takes 45 minutes to cook on the stove top. In an instant cooker it takes 22 minutes. It also can keep food warm for hours.

Another benefit is that you can add spices and stock to the vessel while cooking to change the flavor profile in any direction. Beef can be tender in 25 minutes, bone-in chicken were juicy and fully cooked in 17 minutes.

A downfall of the multi use cookers happens when you use the slow cooking mode. The problem arises from where the heat-element is located (below the insert). This leads to inconsistent cooking if you put a large quantity of food in it. The Fagor model has heat coils wrap around the sides and bottom which helps avoid this issue.

Toppings

For Richness

For richness of flavor sauté onion in pan for 2minutes. Add red peppers for 1 more minute. If you don’t have time, add directly to the Instapot using sauté setting. Sauté for 5-8 min. Add cumin and pepper flakes (optional), sauté for another minute. Turn to off position.

Mix Together

When cook time is completed, let the pot sit for 10-13 minutes to have the quinoa absorb the liquid. Carefully release pressure valve being careful not to burn on the steam before opening the lid. Fluff the quinoa with a fork.
Serve warm and add desired toppings or cooked rotisserie chicken.

]]>http://paulashealthyliving.com/instant-pot-solution-quick-cooking/feed/0I Don’t Waste That Much Food, Do I?http://paulashealthyliving.com/dont-waste-much-food/
http://paulashealthyliving.com/dont-waste-much-food/#respondThu, 19 Jul 2018 20:29:20 +0000http://paulashealthyliving.com/?p=3354We all are ecologically aware. We try to recycle and use the food in our fridge before it spoils and we have to throw it out. What more could we do?! The average American household wastes about $2,000 worth of […]

]]>We all are ecologically aware. We try to recycle and use the food in our fridge before it spoils and we have to throw it out.

What more could we do?!

The average American household wastes about $2,000 worth of food a year, according to January 2018 EATINGWELL magazine and an estimated 52 million tons of food goes into landfills.

I experienced my own ‘ah-ha’ moment when I was a manager in one of our families’ restaurants in my youth. My area supervisor asked us to keep a bucket next to the front line grill, putting in there any food product we would normally have thrown into the garbage for any reason. At the end of the shift, it was a rude awakening to see what we were throwing out every shift!

Now, apply this same awareness to your homes’ kitchen. This applies to carrot shavings, celery tops, expired lunch meat or any food product you would normally throw out. Wow! It can be alarming how much is thrown out.

Root-to-Leaf

We have all heard of the farm-to-table movement which encourages you to buy local to benefit from the freshest products available and local farmers. An additional point of view is termed root-to-leaf; radically reducing waste.

Ideas for Improvement

Some easy ideas for improvement would be:

When making broccoli, use the stalks as well as the leafy heads. You can slice and roast the stalks when roasting the heads or simply sauté the stalks in a little butter and garlic.

Carrot tops can be used in pesto or chimichurri, or added to salads. This also works with celery leaves and the light green celery stalks.

The stalks from collard greens, Swiss chard and kale can be sautéed, added to stir fry, added to eggs or to stews.

Cauliflower stems can be grated and used in addition to the head for riced cauliflower. It can be steamed and riced and added to potato’s for mashed potatoes. Broccoli and cauliflower stems can be spiralized and added to other vegetables as a side dish.

Carrot, parsnip and potato peels can be tossed with olive oil or grapeseed oil, roasted at high heat and used for garnish on soups or gratin potatoes.

Ripened bananas can be removed from skin, frozen in individual bags and used in fruit smoothies. This can also work for oranges, grapefruit, cucumbers.

Over ripe citrus can be juiced, stored in well marked bags and frozen until needed.

Leek tops and green onion bottoms can be sautéed and added to Brussel sprout salad or roasted under chicken, or carmelized into onion jam for cheese trays.

Cut the florets from the broccoli. Trim leaves from stem and cut stem into 1/8 inch thick coins. Cut round coins in half.

Cut onion into thin slices, about 1cup.

Blend together water or stock, vinegar, soy, sesame oil, cornstarch and sugar.

Heat 1 tablespoon grapeseed or avocado oil in cast iron pan over medium high heat. Allow to warm and add broccoli tops and stalk pieces and onion, stirring and tossing for about 4-5 minutes. Reduce heat to medium. Remove vegetables and add to bowl. Toss with sesame oil and cover.

]]>http://paulashealthyliving.com/dont-waste-much-food/feed/0I’m Stuck In A Rut With My Weight!http://paulashealthyliving.com/im-stuck-rut-weight/
http://paulashealthyliving.com/im-stuck-rut-weight/#respondThu, 05 Jul 2018 20:28:56 +0000http://paulashealthyliving.com/?p=3350We have all been faced with those moments when we are frustrated with our weight. Maybe you have an event approaching or the thought of bathing suit season makes you cringe. What can you do? Crazy crash diets, ‘detox’ pills […]

]]>We have all been faced with those moments when we are frustrated with our weight. Maybe you have an event approaching or the thought of bathing suit season makes you cringe.

What can you do?

Crazy crash diets, ‘detox’ pills or teas and diet pills are often used to achieve these goals, but at what cost to your long-term health?

Healthy Ideas

Some ideas that can encourage you to attain your weight goals in a healthy manner are:

Cook more often at home. When you are in control of the salt, fat, sugar and flavor, not to mention the overall costs, you win.

Try different foods than your standard fare. Branch out to new vegetables that you aren’t familiar with and even go for meatless meals once per week.

Eat more whole foods, moving away from processed foods. Processed foods (found primarily in the center aisles of the grocery store) are loaded with salt and unpronounceable chemical ingredients to impart flavor where there was none, and extend shelf life.

Clean out your pantry of tempting, unhealthy items such as junk food, tempting treats and candy, soda. Replace with cut fruit, placed at eye level in the refrigerator and an air popped popcorn maker that you can sprinkle with yeast flakes for flavor.

Utilize an electronic food scale recognize appropriate portion sizes. It helps you understand visually and by weight how much food you’re actually eating. 3 oz. of beef or chicken is not as large as you may believe it is, especially in this age of ‘biggie-size’ portions in restaurants and with drinks.

Use a daily food/exercise journal. They are available now in apps or through your Apple Watch. Keep it private, but honest. It’s beneficial to recognize where empty calories pile up through non-meal foods.

Use smaller plates and utensils and don’t bring extra food to the table. It’s easy to eat when your really full when the extra food is right in front of you.

Fill up half your plate with vegetables, making a protein and complex carb a 1/4 of the plate.

Ask your friends and family for their help with your goals. Without their encouragement and help, it may be a bigger challenge to stay on track.

You can do this! You can make changes in your diet that improve your energy, burn calories more efficiently, and improve your long-term health. Seeing these improvements can be very rewarding emotionally and physically.

]]>http://paulashealthyliving.com/im-stuck-rut-weight/feed/0Eating To Combat Inflammationhttp://paulashealthyliving.com/eating-combat-inflammation/
http://paulashealthyliving.com/eating-combat-inflammation/#respondThu, 17 May 2018 10:00:21 +0000http://paulashealthyliving.com/?p=3315Issues concerning health are rarely cut and dry. Such is the case with inflammation. The body can not function properly without some levels of inflammation which is a means of cell protection. Chronic inflammation can come from a variety of […]

]]>Issues concerning health are rarely cut and dry. Such is the case with inflammation. The body can not function properly without some levels of inflammation which is a means of cell protection. Chronic inflammation can come from a variety of sources, but left unresolved, it can alter normal body functions and cause long term damage.

Chronic Stress

Chronic stress, which engages the hormone cortisol, can cause inflammation in your cells and subsequently, the body. Finding ways to reduce stress through time management, assistance from professionals, meditation or yoga and exercise can help.

Foods Impact Inflammation

The foods you choose to eat also greatly impacts inflammation in the body.

According to cleaneating.com, “Eating clean every three to four hours can help support healthy cortisol levels”.

Fried foods, processed meats high in nitrates such as hot dogs and deli meats, and excessive alcohol also contribute to an inflamed body system. But there are foods that help rather than hurt.

Anti-inflammatory Foods

An excellent anti-inflammatory food is salmon, which is high in omega-3 fats. Fish-derived omega-3 fatty acids DHA and EPA in salmon, help reduce inflammation. The recommendations are to eat fish high in these nutrients 2-3 times per week.

Another good food that combats excessive inflammation is Shiitake mushrooms, which have different health benefits when eaten raw versus cooked.

Avocado, broccoli, strawberries, spinach, and tomatoes all help minimize inflammation as well.

Extra-virgin olive oil contains a small amount of omega-3s.

Avocado oil and flax seed oil are also healthy alternatives.

Curcumin found in turmeric eases inflammation symptoms and cinnamon is effective as well.

]]>http://paulashealthyliving.com/eating-combat-inflammation/feed/0Let’s Bring Back the Family Dinnerhttp://paulashealthyliving.com/lets-bring-back-family-dinner/
http://paulashealthyliving.com/lets-bring-back-family-dinner/#respondThu, 26 Apr 2018 10:00:59 +0000http://paulashealthyliving.com/?p=3310Most of my articles involve healthy living concepts that lead to more energy, preventing disease and feeling more youthful. But perhaps one of the most important aspects of my upbringing, that many families are missing out on, is the regular […]

]]>Most of my articles involve healthy living concepts that lead to more energy, preventing disease and feeling more youthful. But perhaps one of the most important aspects of my upbringing, that many families are missing out on, is the regular communal dinner.

This means more than just sitting and eating food at a table together.

Into the ‘Zone’ – The Cooking Process

When I was growing up, if you went into the ‘zone’ around the stove, you did so knowing you were there for the duration of the cooking process, and you were going to learn something! You understood that there might be missteps in cooking but they all provided lessons for the future. You were taught how a squeeze of lemon enhances acidity and adds balance to many dishes. You learned time management; how to make an entree meat, a side dish and a complex starch all come to fruition at 6:30 sharp. You learned how to make soup or chicken stock for 20 from scratch. You came to revere the gift of the beautiful food available to us, knowing many people are not so fortunate.

Sitting Together

Then we would sit, together, with cloth napkins and patience. You were served a wholesome meal that needed no additional salt, ketchup or steak sauce. You didn’t have a phone, there was no TV blaring, and you didn’t get up until everyone was done and you were excused.

All Helped

You all helped clean up and you took turns doing the dishes. You always said thank you for dinner to my Mom (my Father cooked on Mondays, which was his day off).

Essential Connection

Why am I describing all this? I have teenage boys and a 23 year old daughter. I know how busy we all are with jobs, school and sports. But this generation is missing the essential connection to the family unit provided by a shared meal. To “disconnect” from media for that brief time. To connect with each other instead. To debate issues. To display empathy.

I recognize that sometimes there is no choice but for kids to eat a meal strapped in the car on their way to ‘to the next thing’. We all face those challenges, me included. But I try to I recall the nurturing dinnertime environment that I was fortunate to grow up in.

]]>http://paulashealthyliving.com/lets-bring-back-family-dinner/feed/0Is One Chicken Better For Your Health?http://paulashealthyliving.com/one-chicken-better-health/
http://paulashealthyliving.com/one-chicken-better-health/#respondThu, 05 Apr 2018 10:00:05 +0000http://paulashealthyliving.com/?p=3304Chicken is chicken, right? I recently came to understand that this just isn’t true. But there are so many label claims. What positively effects the flavor? Pasture Pasture raised means that weather permitting, the chickens have to have access to pastures to […]

]]>Chicken is chicken, right?I recently came to understand that this just isn’t true.But there are so many label claims.

What positively effects the flavor?

Pasture

Pasture raised means that weather permitting, the chickens have to have access to pastures to move around.These breasts tend to be a bit smaller because the birds move around more, but are very flavorful.

Free-range

Free-range means that the chickens are allowed access to the outside, but even then, the National Chicken Council admits that chickens will stay near food and water, which is kept inside.

Vegetarian Feed

Vegetarian feed means that their food contains no animal by-products.Chicken don’t inherently choose to eat meat, so feeding them soy or corn isn’t a stretch for farmers.

Marketing Words

Words that are strictly marketing opportunities are ‘natural‘ and ‘cage-free‘.Most meats meet the definition of natural and roasting chickens aren’t housed in cages.This pertains to egg laying chickens.

MSG Concerns

If MSG is a concern for you, look at ingredient list for words such as:

]]>http://paulashealthyliving.com/one-chicken-better-health/feed/0Could Eating Non-Meat Proteins Be Better For Me?!http://paulashealthyliving.com/eating-non-meat-proteins-better/
http://paulashealthyliving.com/eating-non-meat-proteins-better/#respondThu, 15 Mar 2018 10:00:00 +0000http://paulashealthyliving.com/?p=3301Nutritionist seem to be promoting finding proteins from grass fed beef, or free range chickens for better nutrition and flavor. Many dietitians ask their clients to pursue protein from non-meat sources for benefits of their long-term health. Not all these sources […]

]]>Nutritionist seem to be promoting finding proteins from grass fed beef, or free range chickens for better nutrition and flavor. Many dietitians ask their clients to pursue protein from non-meat sources for benefits of their long-term health. Not all these sources are considered ‘complete proteins’ which refers to amino acids which are the building blocks of protein.

Complete Proteins

There are 20 different amino acids that can form a protein, and 9 that the body can’t produce on their own. They are called essential amino acids (Greatest.com).

To be considered ‘complete’ they must contain these 9, but humans don’t need essential amino acids in every bit of food.I’ll put a star next to those that aren’t considered complete.

Tofu: made from soy milk that has been coagulated. It’s rich in calcium and blends well with a variety of flavors.

Whole Grains: quinoa (8 grams per cup), wheat berries, amaranth, bulgur and tear. These can be blended into pastas and breads. Quinoa one of the few plant-based sources of ‘complete’ proteins.

Tempeh: this is made of fermented soybeans packed into cakes.

Edamame (soy beans)

Pulses*: dried peas, beans, lentils. They can be loaded with up to 9g protein per 1/2 cup cooked, fiber, iron, folate, potassium and magnesium.

Nuts and Seeds*: beyond the typical nuts we enjoy, include Hemp seeds that have 9g of protein per ounce (more than chicken).

Chia seeds

Green peas

Spirulina

Eggs

Greek yogurt

Cheeses: think of cheddar, mozzarella, Parmesan and cottage cheese

Variety of Plant & Non-Meat Proteins

Adding a variety of plant and non-meat proteins doesn’t mean you have to come up short on protein.There are delicious and hearty choices out there for you and more sources then you might have realized.

]]>http://paulashealthyliving.com/eating-non-meat-proteins-better/feed/0Kindness Mattershttp://paulashealthyliving.com/kindness-matters/
http://paulashealthyliving.com/kindness-matters/#respondMon, 12 Mar 2018 16:31:41 +0000http://paulashealthyliving.com/?p=3335For many people, these seem like dark times. Political discord. Hatred between people. Mass shootings. Is there any solution? Could simple kindness make a difference? When I was young there was a children’s program called Mr. Roger’s Playhouse. This kind […]

]]>For many people, these seem like dark times. Political discord. Hatred between people. Mass shootings. Is there any solution?
Could simple kindness make a difference?

When I was young there was a children’s program called Mr. Roger’s Playhouse. This kind gentleman came out with his blue cardigan on, and lovingly changed into his gym shoes and sat down for an hour of non-frenetic play. There was no smart backtalk. No wardrobe malfunctions. Just intelligent, thoughtful play. Seems juvenile now, but maybe there is something to be remembered, to be learned, in the present day.

Could a moment of kindness to others, for no apparent gain, be a way to cope with the random violence and hate that we see on the news daily anymore?!

Community Service

I educate my kids, as my parents taught me, on community service and giving back to their school, neighbors and those they don’t even know. I stress that it’s a responsibility to support our community to keep it working and to help those in need. Most importantly is to teach empathy. To understand how to stand in someone else’s shoes whether your donating money, time, or what words to use when speaking to others.

The Guttman Institute wrote a series of conversation starters, statements of support and listening that can help someone else reduce stress, connect and show that you care:

I’m here with you

Tell me about it

I hear you

That was really scary, sad, etc.

I will help you work it out

I’m listening

I want to be here for you

Listening & Spending Time Together

Just putting down your electronic devices, making eye contact, patiently listening and spending time together can make a difference to others.

Some may say I’m a bit Pollyanna, but I believe what Jim Ryan is quoted as saying; “Motivation is what gets you started. Habit is what keeps you going.” Maybe if we all intend to make kindness a habit, it CAN make a difference. I certainly hope so.

As Fred Rogers is quoted in his presentation to Congress about the importance of Public Television:“This is what I give. I give an expression of care every day to each child, to help him realize that he is unique. I end the program by saying, “You’ve made this day a special day, by just your being you. There’s no person in the whole world like you, and I like you, just the way you are.”And I feel that if we in public television can only make it clear that feelings are mentionable and manageable, we will have done a great service for mental health.”